5 Ways to Think Yourself Out of Winter Depression

Can you think your way out of winter depression?

It might seem a simplistic approach to seasonal affective disorder (SAD). But working with a therapist trained in cognitive behavioral therapy (CBT) to reframe your thoughts about winter can lead to lasting relief from SAD, according to a new study. Over the long term, it’s even more effective than bright-light therapy, which definitely helps but only as long as you keep doing it, as we reported in The Surprising Truth About Bright-Light Therapy, SAD and Depression.

How does a CBT therapist work with a patient who has SAD, a form of depression that tends to strike hardest in the cold, dark winter months? What kind of thought experiments do they engage in? We spoke with the study’s lead author, Kelly Rohan, PhD, a professor of psychological science at The University of Vermont in Burlington, about her three-step process to thinking yourself out of winter depression…

• The first step is to take note of your negative thoughts by writing them down in a diary.

• Next, identify ways your thought patterns may be distorting what’s really happening—making things seem worse than they really are.

• Finally, challenge your thoughts. Ask yourself questions such as, What’s the evidence to support this thought?…Is there any other way to look at this?…How can I reframe this thought so it’s less negative and more positive—or at least neutral?

The ultimate goal? To identify and create new thoughts—ones you can really believe in—that help you feel that you have more control over your moods. Here are five examples…

FIVE SAD IDEAS—CHALLENGED AND REFRAMED

SAD Idea: Winter is such a hassle—I can’t do what I want to do.

Cognitive Distortions: This blanket statement is an example of the ways our thoughts can distort what is really the case—magnification (blowing things out of proportion) and global negative labeling (overgeneralizing an observation or quality into a judgement that this is always a negative reality under all circumstances).

Challenge It! Consider what that statement actually means for you—that you need to put on more layers of clothing? That it’s dark when you go out in the evening? How much of a hassle is that, really?

Reframe the Thought: With these factors in mind, you might reframe this thought as, Sure, there are inconveniences associated with winter—but I can handle them.

SAD Idea: The dark, dreary days of winter make me feel depressed.

Cognitive Distortions: Filtering (taking negative details and magnifying them while ignoring positive aspects of the season) and all-or-nothing thinking (looking at things in absolute, black or white terms).

Challenge It! For starters, ask yourself how helpful this thought is. Does it make you feel better or worse? If it makes you feel worse, replace it with a more neutral but still realistic thought.

Reframe the Thought: I prefer sunny days to gray days, but regardless of the weather, I can find ways to cheer myself up.

SAD Idea: I’m so tired during the winter that I never have the energy to exercise.

Cognitive Distortions: All-or-nothing thinking (the word “never” is a tip-off) and overgeneralization (viewing fatigue as an ever-present pattern rather than something you feel sometimes but not at every moment).

Challenge It! Recall a time when you enjoyed winter activities (such as ice-skating, skiing or sledding) or were able to push through your fatigue and be active in other ways. Then think of physical activities you’d like to try this winter. It could be as ambitious as learning how to snowshoe or as simple as a brisk daily walk. With these ideas in mind, you may be able to come up with a more positive yet still realistic thought.

Reframe the Thought: It’s true I’m often tired in the winter, but I can muster the energy to do physical activities that appeal to me.

SAD Idea: Some people look great in winter clothes, but when I put mine on, I’m sure I look fat to everyone.

Cognitive Distortions: Filtering, negative labeling and personalization (taking something personally that isn’t personal at all).

Challenge It! Point out to yourself that the primary reason you change the way you dress in the winter is to stay warm—it’s that simple. So while you may feel like you look better in lighter clothes, there’s a benefit to feeling cozy, warm and comfortable in a soft sweater. Consider small changes you can make to feel more attractive in winter wear—a new coat if you need one and can afford it…or even just a nice new scarf. That could be all you need to feel better about your appearance.

Reframe the Thought: I like the feeling of dressing for warmth and comfort, and I can do so in my own personal style.

SAD Idea: I always gain weight in the winter because I’m overwhelmed by cravings for comfort food, and eating them makes me happy.  

Cognitive Distortions: All-or-nothing thinking, control fallacies (believing you’re at the mercy of your cravings) and catastrophizing (expecting the worst—weight gain—to occur).

Challenge It! Point out to yourself that while you often crave high-calorie foods in the winter, you can find healthier ways to feel happy—perhaps by calling an old friend or doing a hobby you really enjoy. Behavioral changes are an essential part of the picture with CBT—it’s not just “cognitive” therapy but cognitive “behavioral” therapy. That means that part of your solution is to change what you do, not just how you think. If you enjoy gardening in your backyard in the spring, for example, you might decide to grow herbs in a window box in the winter. Make no mistake—your behavior can definitely lift your mood.

Reframe the Thought: I can find new ways to boost my mood that don’t involve food.

GETTING HELP THIS WINTER

If you’re prone to SAD, the best approach is to seek out a therapist who is trained in CBT so that you can figure out the thought and behavioral patterns that are bringing you down—and work together to fix them. It’s not a one-size-fits-all approach. Since the use of CBT for SAD is fairly new, your best bet is to ask your primary-care physician for a referral to a good CBT therapist, or use the online finder on the website of the National Association of Cognitive-Behavioral Therapists. When you make contact, explain that you want help with changing your thoughts and behaviors toward the season of your discontent—and let the therapist you choose guide you from there.